Springfield Bike Ride

I'm out of town on business, and I took my bike, so I have been riding instead of running. This is the second bike ride I did in Springfield this week. Yesterday I rode about 23 miles and averaged almost 17 mph. Today I rode fairly easy most of the time, although a few of the hills early in the ride were a little tough. At around mile 9 I caught up with a rider that had started on the short loop, and he looked like he was having some difficulty, so I stayed with him for a few miles and then talked him into taking the short cut back. Then I pushed it a little and caught the next group in front of me. Once I caught the group, it was an easy to moderate ride. The speeds picked up, but we were going more downhill at that point. Overall I felt good and was pleased with averaging 17.5 mph for a 25 mile ride, especially since I wasn't riding too hard. Activity Route: -- Elev. Avg: 1367 ft Location: Turners, MO Elev. Gain: +10 ft Date: 04/13/10 Up/Downhill: [+1240/-1230] Time: 06:00 PM Difficulty: 4.5 / 5.0 Weather: Fair 76 F temp; 29% humidity 75 F heat index; winds SE 15 Performance Distance: 25.06 miles Time: 1:25:50 Speed: 17.5 mph Pace: 3' 26 /mi Heart Rate: 141 bpm (Avg) Calories: 1586 168 bpm (Peak) Map Elevation (ft) Speed (mph) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 04m 4%  0.96 mi Zone 4 143 - 161 0h 36m 42%  9.77 mi Zone 3 125 - 143 0h 42m 49%  13.10 mi Zone 2 107 - 125 0h 07m 8%  2.53 mi Zone 1 90 - 107 0h 00m 0%  0.00 mi (none) out of range 0h 00m 0%  0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 2' 57 -0' 28 20.3 +2.8 131 -3 ft 2 3' 11 -0' 14 18.8 +1.3 138 +10 ft 3 3' 19 -0' 06 18.0 +0.5 142 +23 ft 4 2' 19 -1' 06 25.8 +8.3 126 -55 ft 5 2' 05 -1' 20 28.6 +11.1 129 -118 ft 6 3' 03 -0' 22 19.7 +2.2 132 -20 ft 7 4' 46 +1' 20 12.6 -4.9 155 +141 ft 8 3' 40 +0' 14 16.3 -1.2 154 +3 ft 9 4' 12 +0' 46 14.3 -3.2 153 +40 ft 10 4' 28 +1' 02 13.4 -4.1 138 +10 ft 11 4' 47 +1' 21 12.5 -5.0 131 +17 ft 12 3' 43 +0' 17 16.1 -1.4 146 +3 ft 13 3' 33 +0' 07 16.9 -0.6 154 +33 ft 14 3' 17 -0' 08 18.2 +0.7 153 +3 ft 15 3' 34 +0' 08 16.8 -0.7 154 0 ft 16 4' 10 +0' 44 14.4 -3.1 142 +20 ft 17 3' 23 -0' 02 17.6 +0.1 139 -7 ft 18 3' 12 -0' 13 18.8 +1.2 132 -3 ft 19 2' 53 -0' 32 20.8 +3.3 127 -26 ft 20 3' 19 -0' 06 18.0 +0.5 133 -16 ft 21 3' 06 -0' 19 19.3 +1.8 134 -3 ft 22 2' 54 -0' 31 20.6 +3.1 131 -33 ft 23 3' 11 -0' 14 18.8 +1.3 132 -10 ft 24 2' 40 -0' 45 22.4 +4.9 140 -69 ft 25 3' 36 +0' 10 16.6 -0.9 157 +72 ft end 4' 35 +1' 09 13.1 -4.4 166 0 ft Versus average of 17.5 mph

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Last Long Run

Sorry I didn't make it to our last long run before the Oklahoma City Marathon. My wife was very sick, and I needed to stay with her. Since I wasn't there, there's not much I can say about the run. I did make up the run on Saturday night, running 19 miles by myself. I started shortly after 8 and finished a little before 11:30. It started out pretty warm, but cooled off nicely during the run. When I got to 11th and Riverside, the police were out on the trails looking for a man with no pants. Luckily I didn't see him. I did slow down toward the end. The water fountains weren't working too well, and I think I was getting a bit dehydrated. I was going to do 22 miles, but the lights shut off on the trail at about 11, so I stopped at 19 miles. Next Saturday should be an easy run of around 8 to 10 miles, and then the marathon. I did a total of about 57 miles on the bike and 27 miles running last week. Activity Route: -- Elev. Avg: 620 ft Location: Tulsa, OK Elev. Gain: -3 ft Date: 04/10/10 Up/Downhill: [+472/-475] Time: 08:09 PM Difficulty: 3.5 / 5.0 Weather: Fair 60 F temp; 43% humidity 60 F heat index; winds S 5 Performance Distance: 19.00 miles Time: 2:55:27 Speed: 6.5 mph Pace: 9' 14 /mi Calories: 2410 Map Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 43 -0' 31 6.9 +0.4 +7 ft 2 8' 59 -0' 15 6.7 +0.2 -7 ft 3 8' 56 -0' 18 6.7 +0.2 -4 ft 4 8' 56 -0' 18 6.7 +0.2 0 ft 5 8' 49 -0' 25 6.8 +0.3 +13 ft 6 8' 52 -0' 22 6.8 +0.3 -3 ft 7 9' 23 +0' 09 6.4 -0.1 +6 ft 8 9' 01 -0' 13 6.7 +0.2 -13 ft 9 9' 14 +0' 00 6.5 -0.0 0 ft 10 9' 27 +0' 13 6.3 -0.2 0 ft 11 9' 31 +0' 17 6.3 -0.2 +10 ft 12 9' 38 +0' 24 6.2 -0.3 -10 ft 13 9' 35 +0' 21 6.3 -0.2 0 ft 14 9' 56 +0' 42 6.0 -0.5 -13 ft 15 10' 10 +0' 56 5.9 -0.6 0 ft 16 9' 27 +0' 13 6.3 -0.2 +13 ft 17 9' 18 +0' 04 6.5 -0.0 0 ft 18 9' 29 +0' 15 6.3 -0.2 +10 ft 19 9' 10 -0' 04 6.5 +0.0 -7 ft end 10' 33 +1' 19 5.7 -0.8 -3 ft Versus average of 9' 14 min/mile

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One More Bike Ride

I know it seems like I have switched from running to biking, but that is not the case. I did get in a couple of 4 mile runs early in the week. I was planning on running both at noon and in the evening on Thursday, but Wednesday night as I was running up the stairs, I didn't quite lift my leg high enough on the last step. I was barefoot, and I kicked the stair riser really hard, and my toe hurts. So, I decided to just ride my bike yesterday. Hopefully my toe will be ready for our long run on Saturday. Thursday I started at about 21st and Riverside and headed north, doing the Zink Lake loop. Then from the pedestrian bridge I headed south to the bears at 71st and back to 21st. So far this week, that makes about 58 miles of biking and 8 miles of running. Next up is 22 miles of running on Saturday. Activity Route: -- Elev. Avg: 624 ft Location: Tulsa, OK Elev. Gain: -10 ft Date: 04/08/10 Up/Downhill: [+272/-282] Time: 05:37 PM Difficulty: 3.0 / 5.0 Weather: A Few Clouds 65 F temp; 25% humidity 65 F heat index; winds W 9 Performance Distance: 13.02 miles Time: 0:44:27 Speed: 17.6 mph Pace: 3' 25 /mi Heart Rate: 150 bpm (Avg) Calories: 851 165 bpm (Peak) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 3' 47 +0' 22 15.8 -1.8 138 +3 ft 2 3' 23 -0' 01 17.7 +0.1 145 -13 ft 3 3' 34 +0' 09 16.8 -0.8 146 0 ft 4 3' 32 +0' 07 16.9 -0.7 144 +3 ft 5 3' 16 -0' 08 18.3 +0.7 150 0 ft 6 3' 31 +0' 06 17.0 -0.6 153 -4 ft 7 3' 18 -0' 06 18.2 +0.6 149 0 ft 8 3' 24 -0' 00 17.6 -0.0 144 0 ft 9 3' 16 -0' 08 18.3 +0.7 158 0 ft 10 3' 31 +0' 06 17.1 -0.6 157 +10 ft 11 3' 16 -0' 08 18.4 +0.8 157 -9 ft 12 3' 16 -0' 08 18.3 +0.7 158 +10 ft 13 3' 15 -0' 09 18.4 +0.8 162 -10 ft Versus average of 17.6 mph

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A Cold and Windy Ride

Boy, the weather report was off on this ride. I was expecting mid sixties with a 10 mph wind, but when we got started riding it was in the lower 50s with what must have been at least 20 mph winds, with even larger gusts. Missy, Lisa, and I started at the Trek store and started riding north into the wind on the River Parks trail. We were joined shortly by Bud, and then we passed Cassy and Stacy, who were riding south, at around 71st Street. Cassy and Stacy turned around and joined us. Lisa and Bud turned back at the pedestrian bridge. By the time we got to 21st I was ready to be out of the wind, so I went in the bathrooms there and was so glad to use the hand dryers. Warmed me up nicely! Stacy and Cassy stayed with us until we crossed the river on the 11th Street Bridge. The ride back south was much nicer with the wind at our backs. It was a fun ride, but it would have been much better if I had dressed warmer. Activity Route: -- Elev. Avg: 620 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 04/07/10 Up/Downhill: [+403/-403] Time: 05:54 PM Difficulty: 3.6 / 5.0 Weather: Overcast 50 F temp; 63% humidity 50 F heat index; winds NW 12 G 20 Performance Distance: 20.25 miles Time: 1:30:24 Speed: 13.4 mph Pace: 4' 29 /mi Calories: 1348 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 5' 50 +1' 21 10.3 -3.1 +10 ft 2 5' 25 +0' 56 11.1 -2.3 0 ft 3 5' 31 +1' 02 10.8 -2.6 -13 ft 4 4' 40 +0' 11 12.8 -0.6 +10 ft 5 5' 06 +0' 37 11.7 -1.7 +3 ft 6 5' 13 +0' 44 11.5 -1.9 +10 ft 7 5' 01 +0' 32 12.0 -1.4 -3 ft 8 4' 51 +0' 22 12.4 -1.0 +3 ft 9 5' 02 +0' 33 11.9 -1.5 -20 ft 10 5' 29 +1' 00 10.9 -2.5 +13 ft 11 3' 50 -0' 38 15.6 +2.2 +13 ft 12 3' 35 -0' 53 16.7 +3.3 -6 ft 13 3' 55 -0' 33 15.3 +1.9 -9 ft 14 3' 32 -0' 56 16.9 +3.5 +7 ft 15 3' 28 -1' 00 17.3 +3.9 -6 ft 16 3' 46 -0' 42 15.9 +2.5 0 ft 17 3' 21 -1' 07 17.9 +4.5 -10 ft 18 3' 27 -1' 01 17.4 +4.0 +4 ft 19 3' 45 -0' 43 16.0 +2.6 -4 ft 20 4' 04 -0' 24 14.7 +1.3 +9 ft end 5' 58 +1' 29 10.0 -3.4 -9 ft Versus average of 13.4 mph

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